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Psoriatic Arthritis Management and Treatment

8 Stretches for Psoriatic Arthritis Pain Relief

From Your Feet to Fingertips: How Stretching Helps Psoriatic Arthritis

Psoriatic arthritis can make it difficult to move, and that can interfere with your ability to work, play, and live an active lifestyle. One solution: Follow a carefully planned set of stretching exercises designed to improve flexibility without adding to your joint pain.

"Stretching can provide localized muscle action. So instead of pounding on the joint, people with psoriatic arthritis can increase the blood flow to those muscles by stretching," says Joseph Garry, MD, director of the program in sports medicine and an associate professor at the University of Minnesota in Minneapolis-St. Paul.

The stretches that will do you the most good are those that make it easier for you to accomplish your unique set of daily activities. "Specific stretching depends on the joints affected," says Peter Canarela, PT, DPT, instructor at the School of Physical Therapy and Rehabilitation Sciences of the Morsani College of Medicine at the University of South Florida in Tampa. Working with a trained professional, such as a physical therapist, can help you target joints that are most problematic. Dr. Garry says that many people with psoriatic arthritis get the best results by focusing on two or three exercises that are most relevant to their day — you can pick and choose from the following exercises.

Tips for Smart Stretching

Before you get started, be sure to get a doctor or physical therapist's advice, and take the following precautions: Always protect your back, Garry says, and if you feel back discomfort or pain, stop and check in with an expert. Don't be too forceful when you stretch. "You don't want to cause injury to the joints involved," Canarela says. And remember: this isn't a no-pain, no-gain exercise. "You should feel a good stretch, but never pain," says Jennifer M. Hootman PhD, an epidemiologist with the arthritis program in the division of population health at the Centers for Disease Control and Prevention in Atlanta. As you become more limber, you may be able to hold stretches for up to 6 to 10 seconds.

Neck Roll

This stretch can bring neck and upper back pain relief. Sit up straight in a chair that provides support for your lower back and look straight ahead. Then gently tilt your right ear toward your right shoulder, feeling a light stretch on the left side of the neck. Hold for two seconds, then slowly return your head to center. Repeat this motion for a total of five times to the right, then five times to the left.

Knee-to-Chest Stretch

Often larger joints, like the hips, are affected by psoriatic arthritis. This stretch can ease hip discomfort. Lie flat on your back with your knees bent and your feet flat on the ground. Slowly pull your right knee toward your chest, applying light pressure with your right (or both) hands. Feel the stretch in your hip and the back of your leg. Release slowly, then switch legs. You can also do this stretch while standing in a swimming pool. Place the opposite hand on the lip of the pool for balance.

Knee-Leg Extension

The best way to ease knee pain is to work the muscles that support it, Garry says. Sit in a chair that supports your back and thighs, placing your feet flat on the ground. Take about two seconds to slowly raise and extend your lower right leg. Try to create a straight line from hip to toe, but don't force your leg totally straight if that hurts. Then take two seconds to lower the leg. Repeat for a total of 20 times, then repeat with the left leg.

Arch Stretch

If psoriatic arthritis affects your feet, this stretch can help make walking and being on your feet more comfortable — it strengthens your feet to provide greater support. With your right foot flat on the ground, press your toes down into the ground and try to lift up your right arch. Take two seconds to raise the arch and then another two seconds to lower it. Repeat up to 20 times on each foot.

Ankle Rotation

This stretch helps preserve range of motion in your ankle. While seated, lightly point your foot and make small invisible circles with your big toe. Do five circles slowly clockwise and then five circles slowly counter-clockwise. Repeat with your other foot. Next, gently flex and point your toes slowly to give them a small stretch.

Open-Closed Hand Stretch

During the course of your day, your hands may have periods of rest that can cause them to stiffen, says Garry. Take a few moments to do this simple hand stretch before going back to work on a keyboard or other task that requires the use of your hands. Rest your elbow on a table or desk, raise your lower arm to a 90-degree angle and make a fist. Open all fingers to a count of two and then slowly close them back into a fist again. Repeat 20 times with each hand.

Finger Lift

This simple stretch protects the overall flexibility of your hand. Place your forearm on a table or other flat surface with your palm down and fingers open. Slowly raise and lower each finger of that hand. Take two counts to raise each finger and another two counts to lower it. Repeat with the other hand.

Thumb-Finger Touch

Another way to build flexibility in your hand is to slowly try to touch each fingertip to the thumb tip in sequence, from your index finger to your pinky and back. Don't force them to touch if painful, but try to get them closer each time you do the stretch. This can help build some strength across the width of your hand as well as in each finger.

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